Press Play & Stay Consistent: Your On-Demand Workout Plan
- The Well
- Jan 3
- 4 min read
If you’ve ever signed up for a workout video library with the best intentions… then forgot about it by next week—friend, you’re not alone.
On-demand workouts are perfect for real life: busy schedules, travel, weather, long workdays, and those seasons when getting out the house feels like a whole event.
But here’s the truth: on-demand only works if you have a plan.
Not a perfect plan. A repeatable one.
So here it is—The Well’s Video On-Demand Success Plan—built to help you stop “saving workouts for later” and start building consistency you can actually keep.
And just to be clear: you don’t have to be in Canton to use on-demand. You can press play from anywhere.
Why most people stop using on-demand workouts (and how to fix it)
It’s not laziness—it’s lack of a plan
If you don’t decide when you’re working out, your day will decide for you. And your day will almost always choose “later.”
Scrolling fatigue is real
Too many choices can make you freeze. You open the library, scroll, overthink it, and close the app.
The fix is simple: minimum goal + lane + calendar.
The Well’s On-Demand Workout Plan (simple, not stressful)
Step 1: Pick a minimum goal (2 workouts/week)
This is the secret sauce.
Minimum goal: 2 on-demand workouts per week
Bonus goal: 3–4 on-demand workouts per week
Minimum goal keeps you consistent. Bonus goal helps you grow.
If you do two workouts a week for a month, that’s 8 workouts you would’ve missed otherwise. That’s momentum.
Step 2: Choose a “lane” (so you don’t waste time deciding)
Pick one lane for the next 2 weeks. Don’t overthink it. Build the habit first.
Lane A: Gentle Start (beginner-friendly)
Low-impact, doable, “I can come back tomorrow” energy.
Lane B: Strength & Core
For the friend who wants to feel stronger and more supported in everyday movement.
Lane C: Cardio-Fun
For the friend who needs music, energy, and a vibe to stay consistent.
Lane D: Stretch & Reset
For stress, stiffness, recovery, and feeling better in your body.
Step 3: Put it on your calendar like an appointment
On-demand works best when you treat it like a real class.
Pick two days and two times you can repeat:
Monday + Thursday at 7:30pm
Tuesday + Friday at 6:00am
Saturday morning + Sunday evening
Set a reminder that says: “Press play.” Not “be perfect.” Not “go hard.” Just press play.
Step 4: Use the 10-minute rule on low-motivation days
Some days you’ll be tired. Some days you won’t feel like it.
So here’s the rule: Press play and do 10 minutes.
If you want to stop after 10 minutes, you can. No guilt.
But most of the time, once your body warms up, you’ll keep going—and you’ll be proud you didn’t let the day win.
The best results come from stacking on-demand + in-person (if you want)
On-demand can absolutely be your whole routine. But if you’re local (or ever want to visit), stacking it with in-person classes is powerful.
The “best of both worlds” plan
2 in-person classes/week (community + accountability)
1 on-demand workout/week (flexibility + consistency)
On-demand-only plan (still strong)
2 on-demand workouts/week minimum
1 stretch/recovery session
optional walk on an “in-between” day
Consistency doesn’t require perfection. It requires a plan you can repeat.
Your 7-day on-demand plan (copy/paste)
Beginner-friendly week
“Busy week” minimum plan
2 on-demand workouts (even if they’re shorter)
1 stretch video
done
What to do if you fall off (without starting over every Monday)
The 24-hour restart rule
If you miss a day (or a week), don’t wait for Monday.
Schedule your next two workouts within 24 hours.
That’s it. That’s the restart.
Don’t “make up” workouts—just return
Trying to “make up” workouts is how people burn out and quit again.
Return to your minimum goal. Two workouts. Press play. Build back up.
Ready to press play, friend?
If you’re ready to stop paying for workout videos you don’t use—and start building a routine that fits your real life—start here:
Press play, follow the plan, and let’s stay consistent—The Well way.
FAQs
1) How often should I do on-demand workouts each week? A great start is 2 workouts per week. If you feel good and recover well, build to 3–4.
2) What’s the best time of day to do workout videos at home? The best time is the time you can repeat. Pick two consistent time slots each week.
3) What if I’m a beginner—are on-demand workouts still okay? Yes. Start with beginner-friendly or low-impact videos, keep your goal small, and focus on consistency.
4) How do I stay consistent with on-demand workouts when I’m busy? Use a minimum plan (2 workouts/week), schedule it on your calendar, and follow the 10-minute rule on tired days.
5) Can I combine on-demand workouts with in-person classes at The Well? Yes—if you want. Many people do 2 in-person classes + 1 on-demand workout weekly for the best of both worlds.
6) Do I need equipment for on-demand workout videos? Not necessarily. Many workouts can be done with bodyweight. Start without equipment and upgrade later if you want.
The Well is based on the historic square in Canton, Mississippi, serving friends across Madison County(including Madison, Ridgeland, Gluckstadt, Flora, and Jackson)—and our on-demand library makes it easy to stay consistent anywhere.
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